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The Big, Fat Effective Exercise List

Triceps 

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Quick Jump: Chest | Shoulders | Abs | Back | Legs | Biceps | Triceps
Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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  • John Swope

    Hey Bryan,
    I’ve read a bunch of your articles, and you’ve got an awesome product here! Keep it up.
     

    •  John Paul Swope Thanks John!!! I’m psyched that you like the new site, the feedback is much appreciated. Keep on reading and spread the word.
       
      Hope all is well on your end!

  • Yorgos

    Hi Bryan!I have recently came across your fantastic site,congratulations!I would like to ask you the following,for all muscle groups under the header “The big,fat,effective exercise list” the choises of the exercises are at least ten for each one group.How many out of those do we pick up for any given day of practise?Also is there any guideline for number of sets and repetitions?(I guess it would depend on the exercise but when watching the very helpful videos for every one of those there is no mention for reps and sets.)Thank you for your help.

    • That’s really tough to generalize, but as a vague guideline for general strength and muscle growth, pick 3-4 exercises per body part and do 3 sets x 12 reps.

      It’s about having options so that you can A) find which exercises you like, and which your body responds best to, and B) switch your routine every 6-8 weeks.

      • Yorgos

        Thank you for your kind answer!